Comparing Nutrients in 1 kilogram Boiled Collards VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Collards	27%	16%	57%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Boiled Collards	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	11.4% 330kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	7.42% 7.2g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.5% 56.5g	114% 148g	130g per day for Men 19-50 years
Sugars	5.5% 4g	25.5% 18.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	105% 40g	113% 43g	38g per day for Men 19-50 years
Protein	48.4% 27g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Collards	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	422% 3800μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.75mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.6% 2.18mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.28mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	40% 160μg	57.5% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	8.9% 8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	58.7% 8.8mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3388% 4066μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Collards	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	141% 1410mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	163% 1.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	141% 11.3mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	127% 2.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	45.7% 320mg	151% 1060mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	24.4% 902g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Collards VS Canned Red Kidney Beans with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Collards versus 1 kg of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Collards vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Boiled Collards has more Vitamin A, 1.6 times more Vitamin B2, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6, 22.8 times more Vitamin C, 44 times more Vitamin E and 99.2 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 2.7 times more Vitamin B1 and 1.4 times more Vitamin B9 than Boiled and Drained Collards.
• Both Boiled Collards and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Collards as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Collards vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Boiled Collards has 4.9 times more Calcium and 1.8 times more Manganese than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 2.9 times more Copper, 1.4 times more Magnesium, 3.3 times more Phosphorus, 2.2 times more Potassium, 2.2 times more Selenium, 17.1 times more Sodium and 2.7 times more Zinc than Boiled and Drained Collards.
• Both Boiled Collards and Canned Red Kidney Beans with Liquids contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Boiled Collards lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Collards has 1.8 times more Omega 3 than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 2.5 times more Energy, 2.6 times more Carbohydrate, 4.6 times more Sugars and 1.9 times more Protein than Boiled and Drained Collards.
• Both Boiled Collards and Canned Red Kidney Beans with Liquids offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Collards provide inadequate amounts of Energy
• Both Boiled and Drained Collards as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one kilogram.